One of the most important barriers when taking control of one’s diet, is the excuses to one self that come from absolutely rightful issues. My favourite of all times is the lack of time one.
Lack of time is actually a fallacy, we all have 24h in the day, the only difference is how do we make our use of them, which is generally according to our priorities.
When you have kids, the time seems to disappear between your fingers and the things that suffer the most are generally your own wellbeing and more and more in our society, the home cooking.
There is simply no time for it. This is a mistake because our children are learning what we are teaching them as parents, if we do not cook at home and we don’t take care of our diets, they will learn the same patterns and they will grow up to be individuals with really bad habits.
Today I want to share a recipe that will allow you to both, home cook and teach your children some good nutrition basics, and also will enable you to get easy access to a healthy lunches during the week, even if you don’t have kids, this is the foundation of food prepping.
It is as simple as cooking extra. Are 2 at home? 4?? Then cook twice as much and simply pack away the extra portions in neat Tupperware in the fridge. On Sunday I generally cook my lunch and breakfast for Monday to Thursday and on Thursday eve, I cook extra and make another portion for Friday.
Today’s super easy recipe is a Lean Sunday Roast.
The particularities of this roast versus the one served at the pub is that this one doesn’t contain simple carbs, so we will not have the traditional gravy, but a lower fat and carb alternative, and we will also be skipping the potatoes in favour of some celeriac root. With regards to the Yorkshire pudding, I skip them altogether, but you can bake your own using wholegrain spelt flour, however, if you have enough veggies and roast, you won’t actually need it, it will just make your digestion heavier and you will end up feeling bloated!
1 lean cut of beef to roast (1.5 kg would feed 4 and 4 portions would be leftovers)
3 peppers of different colours
4 onions peeled and cut in rings
4 cloves of garlic, crushed
½ a celeriac root
½ a glass of white wine
Salt & pepper
Extra virgin olive oil
Pre heat the oven at 180C and in a big oven tray, set all the chopped vegetables. Chop them in medium chunks trying to end up with similar size pieces so they cook evenly. Season with salt, pepper and rosemary and sprinkle with a bit of olive oil and some water.
Rub the piece of meat with olive oil and season with salt and pepper, set in a tray or directly on top of the vegetables and roast for about 45 minutes depending on the size of the piece.
Bear in mind that all the juices of the vegetables and the meat will be in the tray so you can recover them from the parchment. In order to make the gravy, take a piece of the roasted courgette and a piece of the celeriac and mash them with the sauce so it becomes a bit thicker. Add more salt to it if needed and serve with the meat.
Serve a good portion of roasted vegetables and 2 or 3 thin slices of meat.
For the rest of the week: boil some lentils and in a Tupperware divide the remaining meat and vegetables and complement with one or two tablespoons of boiled lentils and you will have a full size meal, with lots of protein, low in fat and in simple carbs that will keep you up all afternoon.
Happy week dieters.